Crispy Roasted Chickpeas

Tanya Eisenwasser

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Crunchy roasted chickpeas made from dried beans.

Prep 20 min

Cook 50 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup dried chickpeas (not canned)
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon garlic powder (optional, if tolerated)

Instructions

Soak the Chickpeas

1. Place dried chickpeas in a large bowl and cover with several inches of water.
2. Soak for at least 8 hours or overnight. The chickpeas will double in size.
3. Change the water every 6-8 hours if soaking longer than 8 hours.
4. Drain and rinse well.

Cook the Chickpeas

1. Place soaked chickpeas in a pot and cover with fresh water by about 2 inches.
2. Bring to a boil, then reduce heat and simmer for 45-60 minutes until tender but not mushy.
3. Drain well and let cool slightly.
4. If using a pressure cooker, cook soaked chickpeas for 18-25 minutes on high pressure, then natural release for 10-20 minutes. Timing varies by bean age.

Dry and Season

1. Preheat your oven to 400°F (200°C).
2. Pat the cooked chickpeas very dry with clean towels. This step is important for crispiness.
3. Remove any loose skins that slip off while drying.
4. Toss chickpeas with olive oil, salt, and garlic powder if using.

Roast

1. Spread chickpeas in a single layer on a parchment-lined baking sheet. Do not overcrowd.
2. Roast for 40-50 minutes, shaking the pan every 15 minutes, until golden and crispy.
3. Chickpeas will crisp up more as they cool.

Tips & Substitutions

• Use dried chickpeas, not canned. Canned chickpeas sit in liquid too long and are often less tolerated. Soak dried chickpeas for at least 8 hours and cook fresh.
• Pat very dry before roasting. This is the most important step for crispiness. Use clean towels and really press out the moisture.
• Remove loose skins while drying. This helps the chickpeas crisp up more evenly in the oven.
• Some people still react to chickpeas even when freshly prepared. Try cauliflower hummus if legumes are a trigger for you.
• Swap garlic powder for dried thyme or rosemary if garlic is a trigger. Both add savory flavor.

Why This Works

Dried chickpeas (cooked fresh). Preparing legumes from dried and eating them right away helps minimize histamine accumulation. Some people tolerate freshly cooked dried chickpeas better than canned, possibly due to freshness and fewer storage-related biogenic amines.

Olive oil. A stable cooking fat that is generally well tolerated. It helps the chickpeas crisp up in the oven and keeps this recipe dairy-free.

Garlic powder. Optional and used in small amounts. Garlic can act as a histamine liberator for some people, so use based on your tolerance.

Storage

Best eaten fresh and warm from the oven, when they're crispiest. They start to lose their crunch within a few hours. If you have leftovers, cool quickly, refrigerate, and eat within 24 hours. Re-crisp in a 400°F (200°C) oven for 5 minutes if needed.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.